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How To Progress in Calisthenics & Push Pull Legs Calisthenics Routine

Whats The Simplest and Fastest Way To Progress in Calisthenics?

Master the Basics: Begin with fundamental exercises like standard push-ups, pull-ups, and squats. Ensure proper form and build a solid foundation.

Increase Intensity: Gradually increase the intensity of your workouts. Add more repetitions, hold positions longer, or include more sets.

Introduce Variations: Once comfortable with the basics, introduce variations. For push exercises, try diamond push-ups or pike push-ups. For pull exercises, experiment with different grips in pull-ups or try chin-ups. For legs, include exercises like pistol squats and lunges.

Where are you with your Calisthenics Progress? Compare With A Calisthenics Progression Chart!

a simple overview of a calisthentics progression chart for beginner, intermediate, and advanced lifters

What is The Best Push Pull Legs Calisthenics Routine?

To advance in Calisthenics, the push, pull, legs routine stands out as a top choice. This well-structured approach involves three workouts per week, each targeting specific muscle groups for balanced and comprehensive strength development.

Day 1 centers around push exercises, including push-ups, dips, and bench dips, to build upper body strength.

Day 2 with pull exercises like rowing, pull-ups, and Australian pull-ups for comprehensive muscle engagement.

Day 3 with a focus on leg workouts, including squats, lunges, and Bulgarian squats, to tone and strengthen your lower body.

What About Calisthenics Core Exercises?

Of course we didn’t forget about one of the most important muscle groups, the core. So here is comprehensive core exercises plan to cap off every Calisthenics workout session!

Mountain Climbers (Slow Pace)

  • How to Do: Start in a plank position. Bring one knee towards your chest slowly, then switch to the other leg.
  • Reps: 10 on each leg

Basic Planks

  • How to Do: Lie face down, then lift your body on your elbows and toes, keeping your body in a straight line.
  • Duration: Start with 20-30 seconds, gradually increasing as you get stronger.

Knee Tucks

  • How to Do: Sit on the floor with knees bent, lean back slightly, and use your arms for balance. Pull your knees towards your chest, then extend them out again.
  • Reps: 10-15

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